The truth about the diets of slim people is that they are relatively boring – packed with plenty of fresh foods along with a limit on high-fat, processed foods.

The truth about the diets of slim people is that they are relatively boring – packed with plenty of fresh foods along with a limit on high-fat, processed foods.

What do slim people do without even thinking about it?

After working as a dietitian in the area of weight control for more than 10 years, there are certain behavioural patterns that I have observed that frequently differentiate individuals who control their weight easily and those who do not.

Now while I fully acknowledge that these are not the findings of a randomised control trial, considering that observation is the first step into scientific investigation, paying close attention to the simple things the thinner among us do on a daily basis may reveal some very interesting insights that may help all of us in the quest for weight control in an environment that is so conducive to weight gain.

1. Slim people look for opportunities to move rather than excuses not to.
Whether it is volunteering to get the coffee, taking the kids to the beach or the park rather than staying at home and watching TV or making a firm commitment to regular exercise, slim people do not consider exercise or movement as a chore. Rather, movement is considered a natural part of a healthy life and embraced, usually on a daily basis.

2. Slim people monitor their weight closely.
Slim people are proud of their bodies and pay close attention to their size and weight. Not only do they almost instantly notice when the scales are creeping up, but they quickly take the steps required to reverse weight gain before it becomes significant. Indeed, research from the US Weight Control Registry, which tracks the progress of more than 5000 people who have lost weight and kept it off, supports regular weighing as a key component of long-term weight control.

3. Slim people do not change their baseline diet regime.
It does not matter if it is Christmas, a major birthday, winter – slim people maintain their baseline diet structure. There is no such thing as taking a day or even a week off their diet, rather there is a one-off heavier meal or occasional treat, and the normal diet is resumed straight after. Such focus eliminates the "on" and "off" mentality so common in many frequent dieters, which often leads to more time off the diet than on.

4. Slim people follow a simple, healthy diet.
Nothing technical here – no low-carb regimes, or a complete ban on sugar; no obsessive calorie counting or detox plans. In fact, the truth about the diets of slim people is that they are relatively boring – packed with plenty of fresh foods along with a limit on high-fat, processed foods that may not sell many diet books but work every time.

5. Slim people eat when they are hungry and stop when they are full.
No more snacking because it is 4pm or eating an extra brownie at work simply because someone has baked. Slim people know that there will always be plenty of food on offer so there is no need to binge and eat extras simply because they cross your path.

6. Slim people can self-regulate.
The ability to self-regulate – to not eat an entire packet of biscuits because they are there, or stop after one glass of wine rather than feeling the need to finish the entire bottle – comes from both our early experiences with food and is also a learnt behaviour. It is likely that slim people have always been skilled at knowing when they have had enough but also in setting their own food and drink limits and sticking to them, no matter what.

7. Slim people are slim because they like being slim.
Slim people take great pride in their bodies and know that they are at their best when they eat well and exercise regularly. They value themselves and know that their own health and fitness needs have to come first if they are to be at their best and hence are able to focus and commit when they need to.

8. Slim people know what they need to do to control their weight.
Slim people know how much they can eat and they know how much training they need to do to keep their weight under control. For some it may be exercising a lot, for others it may be eating lightly during the week so that they can indulge on the weekend but slim people have developed the food and exercise rules that work for them and they stick to them.

9. Slim people assume responsibility for self.
Slim people do not blame others for skipping training sessions or for eating too much. Slim people accept that only they have the power and ability to make sustainable changes when it comes to their diet and exercise regime and get on with it.

10. Slim people know how to cope when things are tough.
Slim people do not use stress as an excuse to eat more and skip training sessions when things are tough. Instead they accept that stressful situations are a normal part of life and own the issues rather than seeking temporary relief by overeating and skipping training sessions.